January 2009 Fitness Tips: Stretches

Can you believe it’s already 2009?! The new year is here! We made it. Forget the New Year Resolutions. It’s time to make changes in your life. Period. Plan on it. Then put the plan into Action. If you don’t know how to do that, then we need to talk. So we’ll start this year slow. Small changes over a long period of time are more likely to get you the more permanent results than attempting a quick transformation. It doesn’t matter whether you’re a seasoned athlete, a yoga junkie or just starting, let’s do this together.

So the years first tip is STRETCH! Here are a couple of simple stretches to get you started. First off, stretching is important no matter what kind of exercises you do. As you all know, I don’t subscribe to the ‘one size fits all’. So you are going to have to experiment, until you find the stretches that work for you Here are simple after workout stretches:

Sleeping Swan -

1. Sit on floor.
2. Bend a knee, bringing sole of same foot to inner thigh of other leg.
3. Extend other leg behind you, keeping hips parallel to floor.
4. Extend both arms above your head, placing head on between arms
5. Relax Targets: Shoulders, neck, back, hips and legs. *This is also known as the ‘runner’s stretch, and I’m sure a few others.

Happy Baby -

1. Lie on back.
2. Bend both knees into chest and grab inside of feet at the arches with each palm
3. Bring knees out to side and lower toward armpits
4. Keep heels above knees and feet flexed.
5. Relax Targets: Hips and hamstrings. *What else could this be called?

The Bridge -

1. Lie on back with knees bent, feet on ground
2. Lift butt off ground as far up as you can.
3. Activate abdominal and glutes.
4. Keep shoulders on ground, arms to your sides with palms face down. Targets: Hips and legs *This is called the bridge no matter what.

Seated Side Bends -

1. Sit down cross legged or on the edge of a chair.
2. Place a hand on the floor to the side of you with elbow slightly bent.
3. Reach other hand overhead
4. Keep glutes on ground and shoulders down. Targets: Back and oblique *Side bends are side bends.

Note: The after workout stretch is not suppose to be strenuous or a workout in itself. Breathe easy. Hold stretches a few seconds. Repeat one or two times. Do not bounce. Very simple. As always consult physician prior to any physical activity.